It’s amazing how quickly you can get out of the habit of working out, I have been so busy with dog-walking and leading Nordic Walking sessions that the strength training sort of fell by the wayside just before the Dukeries 40 and it’s taken me this long to get back to an organised plan of action. It’s been said so many times that you have to make fitness a priority and that is certainly true.
If you have fallen off the workout wagon like I have, don’t waste your time and energy moaning about it–make an appointment with yourself and KEEP it! It doesn’t have to be a massive amount of time and you certainly should resist the urge to overdo it on the first one back, DOMS (delayed onset muscle soreness) isn’t fun for anyone especially on the second and third day after.
For my return to strength training I used the workout above after I did a 20 minute warm-up run, I also opted for the :20/:10 intervals because I couldn’t be arsed to count the reps 😀 This was a good mix of strength, cardio, plyometrics, core and upper body yet was well under 30 minutes counting my rest times between each 4 minute set.